What to eat during the menstrual cycle: Scientific diet will help you go through each stage smoothly
A woman's menstrual cycle usually lasts about 28 days and is divided into four phases: menstrual phase, follicular phase, ovulation phase and luteal phase. The physical condition and hormone levels of each stage are different, and the nutritional needs are also different. A scientific diet can help relieve uncomfortable symptoms, balance hormone levels, and allow women to go through each stage more comfortably. The following are the menstrual cycle dietary recommendations that have been hotly discussed on the Internet in the past 10 days, combined with nutritional perspectives to provide you with a reference.
1. Comparison of nutritional needs in various stages of the menstrual cycle
| stage | duration | Major hormonal changes | key nutrients | Recommended food |
|---|---|---|---|---|
| menstrual period | 3-7 days | Estrogen and progesterone are lowest | Iron, Vitamin B12, Magnesium | Red meat, spinach, black sesame seeds, red dates |
| follicular phase | 7-10 days | estrogen gradually rises | Protein, Vitamin E | Eggs, nuts, deep-sea fish, avocado |
| Ovulation period | 3-4 days | estrogen reaches peak | Zinc, Vitamin C | Oysters, kiwi, strawberries, pumpkin seeds |
| Luteal phase | 10-14 days | Increased progesterone | Calcium, Magnesium, Omega 3 | Yogurt, banana, flaxseed, salmon |
2. Detailed dietary suggestions for each stage
1. Menstrual period (days 1-7)
At this stage, the endometrium sheds and iron is lost. Among the "iron supplement recipes" that are hotly discussed on the Internet, animal liver and red meat are the best choices, and their heme iron absorption rate is three times that of plant foods. At the same time, supplementing with vitamin C can promote iron absorption, such as eating an orange after a meal. The recently popular "Red Date Ginger Tea" on social platforms does have a certain effect in relieving dysmenorrhea, but people with yin deficiency constitution should not overdose.
2. Follicular phase (days 8-14)
Rising estrogen brings about optimal skin and hair. Nutritionists recommend increasing the intake of high-quality protein. Recently, fitness bloggers recommended a "high-protein breakfast" combination: Greek yogurt + chia seeds + blueberries, which can provide nutritional support for follicular development. Vitamin E-rich almonds and sunflower seeds are popular "beauty snacks" on social media.
3. Ovulation period (days 15-18)
Energy consumption increases during this stage. Zinc is essential for hormone synthesis. In the "Zinc Food Ranking" hotly discussed in the nutrition community, oysters top the list. Three medium-sized oysters can meet the daily zinc requirement. Vegetarians can choose pumpkin seeds and cashews. The recently popular "antioxidant fruit and vegetable smoothie" (spinach + blueberry + flaxseed) is also suitable for this stage.
4. Luteal phase (days 19-28)
Elevated progesterone may cause symptoms such as edema and breast tenderness. The "magnesium package" recently promoted by health bloggers: dark chocolate (more than 85% cocoa) + banana + dark green vegetables, can effectively relieve discomfort. Omega-3 fatty acids can reduce inflammation, and nutrition experts recommend eating salmon 2-3 times a week or supplementing with flaxseed oil.
3. Top 5 super foods during menstruation that are hotly discussed on the Internet
| Ranking | food name | Main functions | Best eating stage | Recent popularity index |
|---|---|---|---|---|
| 1 | Turmeric | Anti-inflammatory and analgesic | menstrual period | ★★★★★ |
| 2 | flaxseed | balance hormones | Luteal phase | ★★★★☆ |
| 3 | dark chocolate | relieve anxiety | Luteal phase | ★★★★ |
| 4 | brazil nuts | Selenium supplement | follicular phase | ★★★☆ |
| 5 | pomegranate | Blood enrichment and antioxidant | menstrual period | ★★★ |
4. Foods to avoid
According to a recent interview with a gynecologist, the following should be avoided at different stages of the menstrual cycle:
• High-salt foods (increased edema)
• Caffeine (may increase breast tenderness)
• Refined sugar (causes blood sugar swings)
• Alcohol (affects liver metabolism hormones)
5. Personalized dietary advice
The recently popular "menstrual cycle diet tracking" function of health APP shows that recording the relationship between diet and symptoms can help find the most suitable food combination for you. For example, some users found that eating pineapple during menstruation can relieve menstrual cramps because pineapple contains bromelain. However, individual differences are large, so it is recommended to try it under professional guidance.
A scientific diet combined with moderate exercise, adequate sleep and stress management can enable women to better cope with the changes in various stages of the menstrual cycle. Remember, there is no "perfect" diet plan, and finding a rhythm that suits your body is the most important thing.
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